Since it's best to perform roller exercises once your muscles are warm, you'll need to do a quick five-minute warm-up if you opt to do them right before a weight-training session.

So yes, Reformer Pilates is a brilliant workout, but it's just not possible for everyone to try. Enter foam rollers, an at-home, accessible alternative.

Back Lie on your back with your foam roller lengthwise alone your spine. Keep your feet flat on the ground, knees bent and arms straight out to your sides. Use your hands to guide your body side ...

Below is a total body workout consisting of seven exercises to perform with the foam roller. You can repeat the circuit two to three times with a one minute recovery between sets.

So grab a foam roller and move your body better with these essential foam roller exercises. If you’re new to foam rolling, perform each exercise for around 30 seconds.

Pike For this exercise, start in a high plank position, with your wrists underneath your shoulders, and your core engaged. Rest your feet on a foam roller, or place your toes on sliders.

One simple tool can do so much for your body. Mike Over shares his tips for using a foam roller to build core strength and recover after a workout.

Adding a foam roller to your cool-down may also prevent or lessen post-workout soreness by promoting blood flow. A 2014 study suggested foam rolling after strength training attenuated muscle ...

The Foam Roller Exercises After discussing my sore knee, how I experienced it, and the steps I’ve taken to remedy it, Natascha assessed my off-bike posture and strength.